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ALL YOU NEED FOR THIS ONE IS YOUR BAE AND A RESISTANCE BAND :)
Full instructions posted under video!
COUPLE HEEL TAPS
Partner 1 lay face up on a mat get into a reverse tabletop position (lying on back with knees bent at 90 degrees). Partner 2 stands at Partner 1 shoulders hold the resistance band with both hands and loop around balls of Partner 1’s feet. Partner 1 contract abs, slowly lower heels to touch mat and control the movement on the way up to reverse table top position. During the exercise Partner 2 contract core with knees slightly bent standing in correct posture. Perform 3 sets of 15-20 reps, Partner 1 and 2 switch between sets. Your rest will be when you are performing the exercise as Partner 2.
COUPLE RESISTANCE CHEST PRESS
Partner 1 grab two ends of the resistance band leaving excess band behind your body. Bring your arms up to your sides, bend your elbows at 90 degrees allowing for your forearms, elbows and biceps to face the ground. Partner 2 grab band and step back to create tension in band. Partner 1 stand with one foot slightly forward, knees bent to create greater tension in the band and stability. Partner 1 push resistance band straighten arms and then bring your elbows back to starting position. During movements core should be contracted for both Partner 1 and 2. Perform 3 sets of 12-15 reps, Partner 1 and 2 switch between sets. Your rest will be when you are performing the exercise as Partner 2.
COUPLE BAND JUMPS
Partner 1 stand directly in front of Partner 2 with your back facing Partner 2’s front. Loop band around body, and Partner 2 grab excess band while Partner 1 steps forward to create tension in the band. Partner 2 contract core, plant feet into ground, bend knees slightly and push hips back to add stability. Partner 1 bend knees slightly with hips back and jump for distance. To add momentum swing your arms, land and step back to return to starting position. Perform 3 sets of 8-12 reps, Partner 1 and 2 switch between sets. Your rest will be when you are performing the exercise as Partner 2.
COUPLE 1,2,3- 1 “BAND SPRINT”
Lay out three cones in front of you from left to right, label them 1,2,3. Partner 1 stand directly in front of cone 2 about 8 meters back (just enough room to make sure you just touch the cone). Partner 2 stand directly behind Partner 1. Partner 2 Loop band around Partner 1’s body at the waist, and grab excess band. Partner 2 contract core, plant feet into ground, bend knees slightly and push hips back to add stability. Partner 1 sprint forward to touch cone 1 back peddle to centre, sprint to touch cone 2 and so on, repeat 1,2,3 pattern, this is considered one repetition. Perform 2 sets 8-10 reps, Partner 1 and 2 switch between sets. Your rest will be when you are performing the exercise as Partner 2.
Now go grab your bae and have some fun!
Check out our latest video of Train Together Stay Here :)
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